Tag Archives: kettlebell

Do you have a busy week coming up and don’t have a ton of time to workout? No worries, I’ve got a sweat enducing, butt kicking, hurts so good Crossfit Mini workout for you! Best of all it will take less than 20 minutes!!

Just a few things before we get started:

If you are new to Crossfit/HIIT then do what is comfortable for you. You might only be able to do 2 rounds…that’s ok, work up to the full 5 rounds!

If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.

Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Ready to sweat and torch some fat? Yeah, me too!

Want to really feel the burn? Do this bad boy once in the morning and once in the evening…burn baby burn!

I’ve said it before and guaranteed I will say it again…I love squats! I love the challenge, the burn and of course the results! Well, today I have a Kettlebell Squat challenge for you!

Just a few things before we get started:

If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.

Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Do challenge 3-5 times a week do 10-20 reps of each type squat = 1 set | do 2-4 sets {remember to ALWAYS workout at your level, if you light-headed or are in pain STOP!} Challenge yourself by squatting as deep as you can while maintaing the proper posture!

Here are the Squats I have included in the challenge!

Kettlebell Deadlift Squats: 10/20 reps

Stand up straight holding kettlebell with both hands in front of you

Position your feet shoulder-width apart

Bend at the knees while pressing your hips backward.

Pause and slowly return to the starting position {don’t lock your knees}

That’s one rep

Kettlebell Sumo Squats: 10/20 reps

Stand holding the kettlebell with both hands down in front of you

Position your feet further than hip-width apart

Lower the kettlebell to the floor while doing a sumo squat with your butt back

Engage Abs

Return to start

That’s one rep

Squats with overhead Kettlebell press: 10/20 reps

Stand holding the kettlebell in both hands to your upper chest.

Position your feet further than hip-width apart

Bend the knees keeping your back straight

While doing the squat lower the kettlebell towards the floor

Hold

As you rise to the starting position raise kettle overhead, do not lock elbows

Return kettlebell to chest

That’s one rep

Kettlebell Goblet Squats: 10/20 reps

Stand holding the kettlebell at your chest, one hand on either side of the handle

Position your feet slightly wider shoulder-width apart

Squat down as low as you can, sticking your butt out as if there is a stool behind you

Looking up the entire time

Return to start

That’s one rep

For this workout I used a 26lb kettlebell {my favorite} but you will feel the burn with any weight kettlebell!

Over the last two days I have had countless emails this asking for recommendations on a good Kettlebell “starter” Well, here you go! This is for you if you are new to Kettlebells or not sure where to get started.

Tone Fitness Kettlebell Set is great! You get not one but three different sizes!

5 lbs

10 lbs

15 lbs

Along with the bells you also get a “Kettlebell Workout” DVD! The workouts on the DVD are perfectly designed to engage your entire body and help give you a strong, sculpted and toned look.

Why Kettlebells?

Kettlebells actually help to improve your balance, endurance and strength as they work out your entire body. This is why they are perfect for all ages and fitness levels

The Kettlebells are vinyl coated, this makes it less likely to cause damage to your floors, furniture or your body. The handles are comfortable to hold and very smooth due to the vinyl coating.

The fact that they come in a 5lb, 10lb, and 15lb means that they can cover a huge range of workouts for all ages and fitness levels! And believe me these bells are everywhere, from a teenage neighbor to a near by gym for women, even my very dear friends 80-year-old grandmother has a set…everyone loves them!

How do they handle wear and tear?

I have had these for more than four years and honestly you can’t even tell. These Kettlebells have been dropped more times than I can count {my kids sneak them to play with} I have a habit of leaving the 15 under my computer desk in my office, when I’m working I put my foot in the handle and do weighted leg lifts 🙂 I’ve bumped that sucker into my desk 100’s of time…seriously! My point? These guys are durable! Oh yeah, Ive ever dropped the 10 lb down the steps…on accident!

So you are going to need some workouts to do with your Kettlebells right? Here are some of my Favorite Kettlebell Workouts!

Kettlebell Swings

Figure 8’s

Halo

Deadlift Squat

Windmill

Single Arm High Pulls

Kettlebell Russian Twist

I’ll stop…this list could go on forever!

This was my very first set and I highly recommend these to someone just starting out! They will be a wonderful addition to your workout routine! As I look ahead to becoming a personal trainer these will be very easy to transport to any location {I plan to do private training} This set would also make a perfect gift for a loved one who is needing strength training whether they are 8 or 80! In fact, I’d love to get my 70+ year old mom a set because she loves mine and wants to keep her aging body as active as she can!

Welcome to Kettlebell Toning day 3! Today I have an awesome Deck of Cards Kettlebell Workout ! If you want an awesome and intense workout this baby is for you!

For these workouts I try use my 26 pound kettlebell the whole time, but to be honest sometimes I have to switch to a lighter bell! No worries on the weight of your bell I’m telling you this workout will be effective with a 5, 10, 15 or 20 pound Kettlebell! {remember to use a kettlebell that is at your fitness level}!

I’m not gonna lie friends, this is going to kick your butt…but that’s okay sometimes we need that kick in the pants don’t we?

I like to do this work out every other day or every third day depending on the other activities I’ve done.

So grab your Kettlebell & a deck of cards and let’s get started!

Not everyone is at the same fitness level, I have two different versions of this deck of cards workout: a regular version and an advanced version!

Just a few things before we get started:

If you are new to Kettlebells then start out with a lighter weight {5-10 lbs} you can always go heavier once you have gotten used to the lighter bell.

Use the weight that is right for you. Don’t get over zealous and use a weight that is heavier that you are used to, work up to a heavier weight.

Deck of Cards Kettlebell Workout {Regular}

The beginner workout is very straight forward:

Shuffle cards and lay them face down

Flip over the top card

Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}

*Example: a two of Hearts equals one Kettlebell Swing

Repeat until you have flipped over all the cards in the deck…don’t forget to have water near by!

Deck of Cards Kettlebell Workout {Advanced}:

The advanced workout is a little bit different because with each card you turnover you are going to do more than the workout associated with the symbol.

Shuffle cards and lay them face down

Flip over the top card

Do the workout associated to the cards symbol {Hearts, Clubs, Spades, Diamonds}

The reps will be reflected based on the card {2=2 reps | 8=8 reps | Ace = 14 reps}

*Example: a Queen of Diamonds equals 12 Deadlift Squats

This will kick your butt guaranteed, but it is AWESOME!

Too much? No worries! Cut the deck and do the regular workout with half the deck working towards the full deck then work up to the advanced!

Deck of Cards Kettlebell Workout Key:

Diamonds – Deadlift Squat

Stand up straight holding Kettlebell with both hands in front of you

Position your feet shoulder-width apart

Bend at the knees while pressing your hips backward.

Pause and slowly return to the starting position {don’t lock your knees}

That’s one rep

Hearts – Kettlebell Swing

Hold Kettlebell by handle with both hands

Position your feet shoulder-width apart

Swing kettlebell between legs act like you are trying to hit yourself in the butt

Thrust hips forward, straighten knees, and squeeze glutes to swing kettlebell through legs and up to chest height

Swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs

That’s one reps

Clubs – Windmill

Hold your Kettlebell with your right hand

Position your feet shoulder-width apart, toes turned out

Bend your right elbow to raise the Kettlebell next to your right shoulder, then press it overhead.

Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling.

Pause, then come back up, keeping your right arm extended

Repeat on left side

That’s one rep

Spades – Snatch & High Pull

Place the kettlebell on the floor between your feet, hold handle with both hands

Position your feet shoulder-width apart, toes turned out

Stand up and lift the weight to chest height

Grab the sides of the handle and push the kettlebell straight overhead

Lower back down to your chest and reposition hands to the original grip before returning to start

Today I wanted to focus on Healthy Living! If you spend any time on social media or the internet you probably have been seeing quite a few “buzz words/subjects” swirling around. “Clean Eating” has been one of the top subjects my readers are emailing me about! Lots of questions are being asked, but the most common are “What is Clean Eating?” and “What do I buy?” So, let’s focus on those! What is Clean Eating? Clean Eating is basically eating as natural and whole as possible. Clean Eating stresses healthy, whole, unprocessed foods. It sound super easy, however it can end up being a little overwhelming and confusing when you are bombarded by processed foods down ever isle at the grocery store. The goal of clean eating is to remove all processed foods, foods with extra additives and chemicals, and refined foods from you diet. Clean eating is not a diet it’s actually a lifestyle! Tips for getting started with a Clean Eating Life Style:

Eat whole, natural foods and stay away from processed foods.

This basically means if it’s in a bag, box, can or package you don’t want it {with the exception of bagged fresh veggies} When in doubt don’t go down the inside isles in the grocery store since they are chalked full of processed foods. I personally like to stick to the produce section or better yet shop at a local farmers market or farm.

Protein is very important when it comes to muscle-building, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer.

Eat at home NOT out.

This way you know all ingredients you are using , where they are from and the exact amount of calories you are consuming.

Remember – Don’t drink your calories.

High calorie drinks such as soda pop can add an extra staggering 500 calories a day! Remember to ALWAYS choose water first! Now, I know there are a lot of you out there that are not big water drinkers, have no fear I have an easy and oh so yummy alternative…Infused water, this is when you add fresh fruits and veggies to your water and let it sit over night in your fridge! Some of my most favorite infused waters are: Fresh Cucumber and Mint {we grow our own spearmint}, Fresh Strawberry, Peach and Blueberry! There are tons of other options and believe me every single one is delicious! Other clean drinks include unsweetened tea, I love this option for both iced and hot, skim milk and unsweetened almond milk {my personal favorite} A few Clean Eating “Rules”

Eat your meals

Raw

Grilled

Baked

Steamed

Fill at least half your plate with veggies

Eat fruit(s) for dessert {In the summer time I like to make fruit smoothies for dessert – frozen fruit and greek yogurt blended until creamy! my kiddos LOVE it!}

Lastly, Drink a gallon of water per day! I know this may seem a little daunting but I promise it doesn’t have to be. A very easy way to achieve this goal is by simply filling a gallon pitcher with water and putting it in the fridge the night before then in the morning start filling you glass. You will be surprised at how quickly that gallon disappears. Confused about what to buy? Clean Eating can be a little overwhelming and confusing, but it doesn’t have to be. Below I have shared our shopping list for you to print and/or save in ibooks, kindle ect.! I have it broken into categories to make your grocery shopping easy peasy! There are three different printables to choose from {Click image to download pdf}

Full Color with Background

{I recommend this one if you are saving the pdf to ibooks or kindle…because its prettier!}

Full Color

Black & White

Please note that this shopping list is based on the items we regularly buy. There are many other foods that fall under the “clean eating” category we just don’t eat them as much, I left space for you to add other foods.